A.

3×8/leg back rack split squat

B.

3×12-15 RDLs

C.

4 rounds for time:

300m run

20 WBS

20 DB box step ups (50/35)

A.

3 sets:

6 Z press

B.

2 sets:

max reps strict press at 85% of weight used in part A

B.

5 sets:

30s max reps DUs

30s rest

30s max reps hang power clean & jerk (115/75)

30s rest

30s max reps burpee box jumps

30s rest

A.

3-3-3-2-2 segmented clean deadlift (@3131)

B.

7 min amrap:

14 alternating DBS

7 bar muscle-ups

A.

3-3-3-2-2 back squat (@32X1) 

B.

10 min amrap:

21-18-15-12-9

thrusters (95/65)

burpees over the bar

A.

1.1 power clean

B.

five rounds for time:

12 burpees over the bar

9 deadlifts (155/105)

6 front squats

A.

split jerk skills and drills

B.

5 sets:

one set every 3:30, each set for time:

200m run

40 DUs

12 STO (135/95, Rx+ 155/105)

A.

4-4-4-3-3 back squat (@32X1)   

B.

12 min amrap:

8 TTB

10 front rack lunge steps (115/75, Rx+ 135/95)

12 sit ups 

A.

4-4-3-3-2 segmented clean deadlift (@3131) 

B.

complete each amrap in teams of 2, partition reps as desired

5 min amrap:

12 power cleans (135/95)

8 box jump overs

rest 4 mins

5 min amrap:

8 power cleans (155/105)

8 box jump overs

rest 4 mins

5 min amrap:

4 power cleans (185/125)

8 box jump overs

A.

5 sets:

1.1.1 power clean

B.

for time:

40 WBS (buy in)

3 rounds of:

12 power cleans (135/95)

12 box jumps

40 WBS (cash out)

A.

4-3-3-2-2 close grip bench press (@30X0)

B.

for time:

start with, and every minute on the minute, 20 DUs

21 strict HSPUs

42 push ups (or ring dips)